Go from doing 5 Push Ups to 30+ Push Ups. Use this step by step guide to increasing your push up strength and the number of push-ups you can do in as little as 30 days. Most of these tips can be used to increase push ups at home. To get the best pushup exercise variations see the video below. There's detailed info on how to create your own push-up workout.
🏋️ Pushup Variations At Home (Video): https://youtu.be/cienXRha-XI
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Performing Pushups All The Way Down requires strong pecs, shoulders, triceps, and even a strong core. The number of pushups you can do is also used as a metric that can measure your overall level of fitness and your upper body strength in most fitness tests across multiple continents. Unfortunately many people either struggle with pushups or they're stuck at a certain number of good clean reps even though they want to do more, so today I want to go over 7 things you can do to increase the number of pushups you can perform in the next 30 days.
The first and one of the best things you can do is increase the difficulty of regular pushups by adding weight to the exercise. There are a couple simple ways you can do this. You can either add a plate directly onto your upper back or you can take a regular bookbag and pack it with heavy objects. When you're performing reps with this heavier weight you should aim for a moderate rep count of 10 to 20 reps. In fact the closer you can get to failure within this rep range while still maintaining good form the better. Rather than focusing on reps when doing these weighted pushups, you should focus on increasing the weight that you're able to load on your back. Of course, you are limited by how much weight you can add to your back, so if you can't hit failure within the first 20 reps with the weight load you have available then yes aim for a higher rep range where you'll hit failure. Also in general I'm not saying you can't also do high reps later on in your workout, in fact, training with various rep ranges can help you get much stronger at pushups. But you should start with weighted pushups that force you to do fewer reps and do that for at least a few sets before moving on to higher rep bodyweight pushups.
Now what this is going to do is it's going to force your muscles to get used to performing pushups with a much heavier weight load than just your body weight. And your body is going to progressively adapt to doing these more challenging pushups in many ways, but especially by increasing the strenght of your active muscles like your chest shoulders, and triceps. This is actually going to lead to you being able to do more reps without that weight load.
Another thing you should do is incorporate knee pushups. These are excellent regardless of whether you're advanced or you're a beginner. If you struggle with regular bodyweight pushups and let's say you can't do 10 clean reps all the way down, knee pushups are a perfect way for you to progressively overload and get stronger at pushups. When you hit let's say 7 reps and you can't do any more pushups without dropping to the floor, drop to your knees instead and complete the number of reps that you were aiming for. Then during your next workout try to hit 8 reps before dropping to your knees and completing your reps. Now if you're someone that's advanced knee pushups can be used to hit true failure with pushups. You don't have to do this on every set, but on your last set of weighted pushups, or even bodyweight pushups you can do as many reps as possible on your toes, and then drop to your knees to continue doing reps until you hit true failure.
This will again create favorable muscular adaptations that will enable you to perform more pushups. Just keep in mind when doing knee pushups that you shouldn't stick your butt up in the air doing what looks like a prayer. Your hips should still be in line with your upper back and your knees when doing these pushups for them to be effective.
Something else that will help you drastically increase the number of pushups you could do is to lift weights and specifically work on increasing the amount of weight you can lift for your pressing and push exercises.
These include compound exercises like barbell bench press, dumbbell press, Incline press, Barbell Military Press, and Dumbbell overhead press. Getting stronger at tricep extensions can also translate to more pushups on the ground. So exercises like skull crushers, behind-the-head tricep extensions, cable rope extensions, and especially dips can all help with pushups. So don't think that just because your goal is to improve pushups you should only stick to pushups because focusing on upping just your bench press for example by a couple pounds every few weeks should highly improve the strenght of your chest shoulders and triceps...
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